The calendar and weather forecast are both still saying it’s summer, but look around and you’ll see the telltale signs of fall. The days are already a bit shorter, the afternoon shadows are longer, and televisions are full of ads for school supplies, back to school clothes, and of course, the new fall network line-ups. Yup, the relaxed mornings, lighter traffic, grab what you like for lunch, and later than usual dinners cooked on the grill – they’re pretty much winding down. It’s officially back to school time, and back to reality.
One of the hardest parts of back to school for most parents is the meal planning. We all want to send our kids (and ourselves) off with a full stomach and a healthy lunchbox. Sometimes, however, what we want isn’t what we get, because we slept through the alarm, or someone had an early morning pigtail braiding crisis, or our meeting ran late the night before and we didn’t get to the store. So it’s a quick pass through the drive-through or a few dollars handed over to buy lunch. While that’s OK once in a while, it’s much healthier (and cheaper) to eat breakfast at home (or pack it to eat at school) and pack a balanced lunch. Healthy eating doesn’t have to be a major undertaking if you do some advance planning and keep a few staples on hand.
Here’s a list of what you need and how to put it together:
First, invest in a sturdy, washable lunchbox with a freezer pack. Look for BPA-free insulated plastic, or ideally, lightweight stainless, which is easier to keep clean. Also consider purchasing insulated containers to keep cold foods cold, and a thermos to keep hot foods hot. Don’t forget to wash the lunchbox and all containers regularly to keep everything clean and safe!
Next, keep your refrigerator and pantry stocked with staples at all times. I love the following foods, but tailor this list to your liking and needs: eggs, nut butter (almond or sunflower if your school doesn’t allow peanut butter), string cheese or mini Babybel cheese, quick cooking oats, frozen fruit, whole wheat bread, English muffins and mini bagels (keep them in the freezer), high-fiber cold cereal like shredded wheat, and Greek or regular yogurt. Add fresh fruits, mini veggies (like baby carrots, mini sweet peppers, and mini cucumbers), low fat milk, and turkey or chicken breast from the deli each week or as needed.
When making breakfast or packing a lunch, follow the Rule of THREE – make sure each meal has something from at least 3 different food groups: a fruit or vegetable (or both!), a grain (aim for whole grain or 100% whole wheat bread, muffin, bagel, rice or pasta), and a protein (meat, dairy, nuts, etc.). Limit beverages to 1% milk or water, as juices, sodas or juice drinks provide empty calories with little or no nutritional value.
Try some new, make-ahead recipes for breakfast:
- Breakfast strata with bread, milk, cheese, veggies and maybe some ham or meat can feed the family for a few days. Bake it at night, and it takes seconds to heat up in the microwave in the morning.
- Muffins made with cheese, fruit or veggies and a whole grain like oats or quinoa make a complete meal and can be kept frozen until ready to eat – just pop them into the microwave.
- Mix up some eggs, leftover brown rice, and chopped vegetables and pour into microwaveable mugs at night. Cover with foil and refrigerate. Pop the mug in the microwave for 1 minute in the morning. Omelet in a mug!
- Make overnight oats – Before bed, mix oats, milk, a scoop of yogurt, and a handful of frozen berries in a travel mug or cup. Chill in the refrigerator. Ready to eat when you are.
- Boil up a dozen eggs, and have everyone grab one, plus a mini bagel and a banana, on the way out the door.
To avoid the early morning rush, pack lunches the night before. Sandwiches are always fine, and an easy way to get several food groups in, but experiment with other options.
Try some of these easy ideas, and don’t forget to follow the Rule of Three!
- Turkey sandwich on whole-wheat pita bread, with sliced cucumbers and shredded carrots + yogurt and a treat.
- Having pasta for dinner? Make a little bit extra, top with chopped veggies and Italian dressing for pasta salad. Add a piece of fruit and milk for a healthy lunch.
- Make a veggie dip with plain Greek yogurt, jarred roasted red peppers and sundried tomatoes, and a bit of feta cheese. Combine all ingredients in a food processor, and then portion into small chill-able containers. Serve with mini raw vegetables and mini whole-wheat pitas. Great for lunch or an after school snack.
- Peanut or nut butter sandwich with sliced strawberries and bananas on whole wheat bread. Serve with yogurt or milk.
- A wide-mouth thermos is always a great investment! It makes taking leftover soups, stews or chili a snap. Add some crackers, milk, and a piece of fruit for dessert.
A few things to remember:
It’s one thing to pack a healthy breakfast or lunch, but it’s another thing to get your kids to eat it. To ensure that lunch is eaten rather than traded or tossed:
- Get the family involved in meal planning and grocery shopping, so they have some say in what’s in the bag!
- Include a healthy but fun snack treat like homemade fruit bars, trail mix, or oatmeal and fruit cookies.
- Make lunch and snacks as colorful as possible – we all (kids especially) eat with our eyes. Slice up strawberries and kiwis to eat with yogurt, or serve carrot and celery sticks, with black bean dip.
- Ask your kids for feedback on their meals, so you know what they like more or less of. It’s a great way to start a conversation about healthy eating, and get them involved in brainstorming new meal combinations!